Walk into any gym and you’re likely to see different approaches to strength training. One athlete might be working on a five-rep routine with heavy weights, while another might be using bands and light dumbbells with a high number of repetitions. But which is best for runners?
The short answer: The best strength training plan is the one you actually stick with. However, there does appear to be a benefit to lifting heavier weights for strength and running performance.
Let’s break it down…
Disclaimer: This post was written and reviewed by Chrissy Carroll, CPT, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and should not be construed as individual training advice.
Benefits of strength training for runners
Let’s be clear that ANY strength training is better than no strength training. Research has consistently demonstrated benefits of strength training in the general public, including more lean muscle mass, increased functional abilities, better metabolic health, etc. But here are some additional highlights specific to runners:
- A 2022 study in the Scandinavian Journal of Medicine & Science in Sports found that just 10 weeks of concurrent strength and endurance training led to improvements in 2-kilometer run time as well as improvements in time to exhaustion during a max effort running test.
- A 2025 study in Medicine & Science in Sports & Exerciseexamined the impact of a 10-week strength training program where runners completed maximal strength and plyometric training twice weekly, in addition to running. Participants in this strength training intervention had an improved time-to-exhaustion during a high intensity run test compared to the group that completed run-only training.
- Some research has shown that strength training improves running economy at lower intensities – meaning you run more efficiently at that intensity and it may feels easier.
- Similarly, a large 2022 review article in Sports concluded that lower limb resistance exercises improved both running economy and performance.
Heavy vs. Light Weights for Strength
So we know that lifting weights is good – but what type of routine is best?
Research in the general population generally supports the fact that lifting heavier loads (those at greater proportions of a person’s one-repetition maximum) is optimal for building strength. (Note the word optimal. It does not mean that other forms of resistance training do not build strength. It simply means that heavy weights tend to provide a slight edge.)
Both older studies and newer research have examined the impact of higher-load, lower rep training compared to lower-load, higher rep training. In both the linked studies, higher load training resulted in greater increases in muscular strength compared to lower load training.
Large systematic reviews provide similar support. For example, this 2017 systematic review examined high load (>60% 1RM) vs low load (<60% 1RM) training, using studies where both groups performed exercises to momentary muscular failure. In other words, in all the research, both groups were completing as many reps as it would take to reach fatigue – just with different weights to get there. The review showed the heavy-load group experienced greater improvements in strength.
A more recent 2023 systematic review in the British Journal of Sports Medicine came to a similar conclusion that high load training maximized strength gains, though in this case high load was defined as >80% 1RM.
Translation? There is robust support that heavy load weight lifting appears to be superior for maximizing strength gains.
Heavy vs. Light Weights for Running Performance
If we look specifically at running, we have a little less data overall, but still helpful information.
A 2024 systematic review looked at the effects of different types of strength training methods among middle- and long-distance runners. These methods included high load weightlifting (>80% of one repetition max), lighter load weightlifting (40-79% of one repetition max), plyometric exercises, and combined programs (i.e. those that contained multiple strength training methods).
The review found that high load and combined strength training programs improved running performance. Combined programs typically included a combination of high load training and plyometrics, though sometimes they used lighter load training and plyometrics.
Side note – curious about plyometrics compared to heavy resistance training? Research has demonstrated that heavy resistance training is linked to greater improvements in running economy and time trial performance. In that meta-analysis, training with nearly maximal loads (>90% of 1 repetition maximum) had even greater improvements compared to lower loads.
Translation? Heavy load strength training may be better than lighter load training for improving running performance. Combined methods with plyometrics may offer unique benefits, but plyometrics alone is not superior to heavy load strength training.
Heavy vs. Light Weights for Injury Prevention
Most research on strength measures do not show a link to injury prevention in runners. I find this very interesting, as one would think that being stronger allows you to maintain better form, potentially reducing injury risk. But right now, we don’t have strong evidence of this in the literature.
However, this does not rule out theoretical benefits for a particular targeted programs for injury prevention, which we need more research on.
For example, one study looked at a targeted foot core strengthening protocol in runners, which included 12 different exercises. It led to a 2.42-fold lower risk of running related injuries over a year of follow up. That targeted program did not include heavy load strength training. Instead, the protocol was bodyweight, band, or stretching exercises. Some exercises included tapping the feet, holding a pose on tippy toes, using a resistance band for foot abduction, or squeezing a ball with the toes.
Translation: Bodyweight, band, and lower-load exercises may help with targeted injury prevention.
Additional Considerations
When looking at all the research, it is also important to note that most studies are carried out on men. There may be potential differences for women that we are currently unaware of based on the state of the literature. However, from what is out there, it does seem to suggest similar results in women.
Also, I recognize that many new gym-goers may be hesitant to lift heavy weights. They may feel uncomfortable or could struggle with improper form that could create increased risk of injury. Also, those who are already injured should be much more cautious with heavy weights.
As such, runners should choose an approach they are comfortable with, one they will actually stick with, and one that allows them to get the most high-quality work in each week. If that’s heavy weights, great. If that’s resistance band exercises or body weight exercises instead, that’s also great.
Researchers summed this up well when they said: “In our view, especially given the low participation rates in resistance training, practitioners should not avoid prescribing, nor should individuals be discouraged from completing non-top ranked resistance training.”
The Bottom Line
Resistance training for runners can be done through a variety of methods, so long as the total load (weight x reps x sets) is efficient. However, for an athlete looking to maximize strength and running economy, the bulk of the research does seem to support higher load training for enhanced results. There may be some benefits to lower-load training (i.e. lighter weights, band work, etc.) for targeted injury prevention.
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